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Lunch

Miso Udon with Tofu and Pak Choi

Udon in a miso and ginger broth with tofu, pak choi and mushrooms. Plant-based, 28 g of protein for 480 kcal, ready in a quarter of an hour.

Calories
480kcal
Protein
28g
Fat
15g
Carbs
58g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

  • Gluten
  • Soya
  • Sesame
  • Celery
  • Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.
  • Miso made with barley carries gluten. White rice miso does not.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

  • Cooked udon noodles180 g

    The vacuum-packed sort, which only needs loosening in hot water. Cooked weight.

  • Firm tofu120 g

    Weighed after pressing. Silken tofu is about half the calories and protein.

  • Pak choi100 g
  • Mushrooms60 g
  • Vegetable stock300 ml

    Made up from a cube or a pot.

  • White miso paste1 tbsp (18 g)
  • Spring onion20 g
  • Toasted sesame oil1 tsp (4 g)
  • Fresh gingerA few slices

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Method

  1. Bring the stock to a simmer with the ginger and the sliced mushrooms and cook for five minutes.

  2. Add the tofu in 2 cm cubes and the pak choi, cut into quarters lengthways, and simmer for three minutes until the stems are just tender.

  3. Take the pan off the heat. Ladle a little broth into a cup, whisk the miso into it until smooth, then stir it back in. Boiling miso makes it grainy and dulls the flavour.

  4. Loosen the udon in a bowl of just-boiled water, drain, and put it in the bowl with the broth, tofu and vegetables over. Sesame oil and spring onion to finish.

Worth knowing

  • A soup bowl rather than a salad, and the one in this set that suits a cold day. The udon is most of the carbohydrate; the tofu is most of the protein.
  • Miso is salty, so use a low-salt stock or the broth ends up harsh. Shop stock cubes vary a lot on this.

More like this

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.